Creatine or other supplements?

[joekirkbycobra]

Originally Posted by scotchpieirnbru

I have started mixing Pure whey protien powder called "body fortress" or somthing like that into milk, like a milkshake. A pal gave me it a few weeks ago becuase of eating problems, said it would give me some energy back.

I started lifting some lightweights in the last week or two for basic arm strength, as i have thin arms with no real definition, and i am told this protien drink will basically help my muscles recover quicker.

Could anyone clear this up for me?

muscle defintion comes from a low body fat and lean muscle

[scotchpieirnbru]

Yeah that what i thought, i am not in the slightest bit interested in getting big arms or putting muscle on, that just does not interest me, i just thought mabye this protien drink would help the muscle recover quicker.

If this drink would do anything to affect my stamina though (in a backwards way) i would definetly stop taking it.

[joekirkbycobra]

whey proteins best

[168 lbs]

I think a nutritious, varied, balanced diet is all you need.

[Mr Applebee]

5grams of creatine monohydrate/50grams of dextrose in my post workout protein shake, swear by it.

[viru§™]

Originally Posted by Mr Applebee

5grams of creatine monohydrate/50grams of dextrose in my post workout protein shake, swear by it.

If only you posted this 3 years ago when they would have actually read it...

[digit]

what about the studies surrounding reducing the effects of head injuries in athletes using creatine? anyone got more on that.

[Wicksy]

Creatine is just a form of energy production. Like carbs or fat. Creatine is the fastest available source of energy and is purely anaerobic.

The first 5-10secs or so of exercise uses mainly Creatine, then you use mainly anaerobic glycolysis (lactic acid sysstem - burning muscle stored carbs without oxygen), then you use mainly aerobic glycolysis (burning muscle stored carbs with oxygen) and then you burn fat (if enough Oxygen is available).

Having more Creatine means you can use that system for longer. So for example if you can bench X weight 4 times in normal circumstances (what stops you lifting any more is that Creatine has ran out and so Anaerobic glycolysis is needed and lactic acid stops the muscle function) with extra creatine you can lift that same weight 5 or 6 times.

Over the life of your training being able to complete 20% more reps or extra weight will make you bigger or stronger.

The Creatine doesn't in itself make you bigger/stronger it's the fact you can use that powerful energy system for longer and get the benefits that come from using that system i.e. train at high intensity for longer.

[vonLPC]

Originally Posted by Wicksy

Creatine is just a form of energy production. Like carbs or fat. Creatine is the fastest available source of energy and is purely anaerobic.

The first 5-10secs or so of exercise uses mainly Creatine, then you use mainly anaerobic glycolysis (lactic acid sysstem - burning muscle stored carbs without oxygen), then you use mainly aerobic glycolysis (burning muscle stored carbs with oxygen) and then you burn fat (if enough Oxygen is available).

Having more Creatine means you can use that system for longer. So for example if you can bench X weight 4 times in normal circumstances (what stops you lifting any more is that Creatine has ran out and so Anaerobic glycolysis is needed and lactic acid stops the muscle function) with extra creatine you can lift that same weight 5 or 6 times.

Over the life of your training being able to complete 20% more reps or extra weight will make you bigger or stronger.

The Creatine doesn't in itself make you bigger/stronger it's the fact you can use that powerful energy system for longer and get the benefits that come from using that system i.e. train at high intensity for longer.

I CAN'T BELIEVE IT!!! This is spot, spot, spot on and very easy to understand!

As I have said before, if you get a good, fundamental working knowledge of energy systems, many things will make sense from routine programming to supplements, and one will have the knowledge to create their own routines, gear them toward their sport, etc.

Good post Wicksy.

[Mr Applebee]

Originally Posted by viru§™

If only you posted this 3 years ago when they would have actually read it...

Lol...I didnt even even look at the date. Im such a nob sometimes.

[rodney]

Try "NanoVapor" by Muscletech.
Pre workout supplement.
Better pumps, super energy boost resulting in more intense workout, and increased focus.
Awesome.
Runners, weightlifters, and boxers will fing themselves in the best shape that they have ever seen.

[Wicksy]

Originally Posted by vonLPC

I CAN'T BELIEVE IT!!! This is spot, spot, spot on and very easy to understand!

As I have said before, if you get a good, fundamental working knowledge of energy systems, many things will make sense from routine programming to supplements, and one will have the knowledge to create their own routines, gear them toward their sport, etc.

Good post Wicksy.

Thanks!

[Dish]

I thoroughly enjoy the guys who are completely out of shape, and the first thing they want to do is take a supplement